Welcome to the Plant-Powered Prostate—where I share weekly actionable steps related to prostate health and lifestyle medicine!
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Check out these full-flavor, bold, healing, research-backed, simple powerhouse recipes!
Creamy Tomato Soup
Cooked tomatoes are an excellent source of lycopene! If you have not tried this simple, creamy tomato soup, consider making it this week!
Blend all ingredients in a high-powered blender:
28 oz of whole tomatoes from a jar, box, or BPH-free can
a handful of cashews
1/4 cup tomato paste
2 large cloves of garlic chopped
1 tsp. dried basil
1/2 tsp black pepper
Simmer on med-low until bubbly and thickened. Add fresh leaves of chopped basil and stir well (if you like extra basil!). Add other herbs like thyme, rosemary and oregano for more flavor.
While you can use fresh tomatoes, you may want to get the hang of how to make the soup with canned or jarred tomatoes first--that is up to you! If using fresh tomatoes, wash and cut them in small pieces and roast for 20-30 minutes. You will also need an extra squeeze of tomato paste if using fresh tomatoes.
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Pesto
Add to your food processor a combination of greens:
baby spinach (protein)
arugula (cruciferous veggie)
flat leaf parsley (contains a flavonoid that puts prostate cancer cells into slow-growth mode)
basil (anti-inflammatory and reduces blood sugar levels)
1 cup pine nuts or walnuts (protein)
1 T EVOO (high polyphenol extra virgin olive oil)
3 chopped cloves of garlic or a bunch of chopped garlic scapes (allium)
Stop a few times to scrape sides and add a tablespoon of water if needed to bring it together.
Seed Crackers
Add 1/4 cup of each seed to a bowl: chia seeds, pumpkin seeds, sunflower seeds, sesame seeds, hemp hearts/seeds.
Mix with 1/2 cup ground flax seed, 1/2 c. quick oats (or use almond flour instead), and 1-1/4 cup water. Mix well and let sit until water is fully absorbed.
Add spices like black pepper, rosemary, and thyme. I made one batch with smoked paprika and red pepper flakes. Spicy!
Bake for 25 minutes at 325 degrees F. Cut crackers with a pizza cutter after 25 minutes and bake for another 25 minutes, about 50 minutes in total. Cool before breaking apart.
These are the two biggest kitchen purchases that will last forever:
Favorite stainless steel pans
Blender and food processor
Happy cooking and have a wonderful week!
You got this!
Julie
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